Analyze Performance - Starts & Turns Reference Guide BACKSTROKE STARTS – Descriptions & Metaphors Preparation - Descriptions Metaphors On whistle, enter water, grab blocks, arms relaxed, Hanging off a tree eyes look at wall Coil up On ‘take your marks” flex arms and move hips up to relaxed sitting 90 degree angle Reaction – Descriptions Metaphors Movement sequence at signal is torso, arms, legs Snap, crackle, pop Acceleration – Descriptions Metaphors Hands push block away Rip Throw head and torso back Explode or spring back, Victory arm pump Throw arms out and around, meet for streamline Slice & stack hands like a pancake Flight – Descriptions Metaphors Body arches up an out into the air Make a rainbow Arms swing round or slightly overhead to get into Swing & stick streamline Body as a spear Rigid core Jump off wall, both feet kick a soccer ball, kick air Legs press against wall, toes point and kick upward Entry – Descriptions Metaphors Entry sequence: Fingertips, head, hips, toes Backwards streamline down a rabbit hole Head is back, hips are high Sliding down backwards on a slide Toes pointed & give a kick upward to ceiling Laser toes attacking the block then the ceiling Hands ‘steer’ streamlined body Thumb lock hands are your steering wheel Page | 5. 1.2 ANALYZE PERFORMANCE – STARTS & TURNS © 2010 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org Analyze Performance - Starts & Turns Reference Guide BACKSTROKE STARTS – Challenges, Root Causes & Fixes Preparation – Common Challenges Root Causes Fixes Difficulty reaching bar Swimmer too small for size of block Swimmer may grab pool edge or move feet higher Reaction – Common Challenges Root Causes Fixes Feet slipping down wall Feet not placed well on wall Have swimmers ‘spread toes’ to grip, or stagger feet Body drops back down, instead of up & back Legs not activated to keep hips up Acceleration – Common Challenges Root Causes Fixes Letting go of block with no power in arms No flexion/tension to create power Break down start to just the pull up (reaction) and then just ‘jump’ up to see if they can activate arms Eyes continue to look at block, head Practice on dryland first not tilted back Flight – Common Challenges Root Causes Fixes Hips drag through water, body is not straight Swimmer hasn’t pushed hips high or As above but to a ‘sit jump’ then progress to back starts had enough power in legs with a noodle they have to go over Entry – Common Challenges Root Causes Fixes Head is up, hands are apart and feet may Can’t see where they are going so Watch their hands go back into entry to fix head and drag through the water ‘sit’ more in the dive hold hand over water to provide visual cue of where feet are to ‘kick’ at the end Page | 5.1.3 ANALYZEANALYZE PERFORMANCE – STARTS & TURNS © 2010 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org Analyze Performance - Starts & Turns Reference Guide TRACK STARTS – Descriptions & Metaphors Preparation – Descriptions Metaphors One foot forward at front edge of block, other behind Like sprint runners, front toes like fingers ‘holding’ Front leg relaxed, back leg bent-balancing on ball of block foot Same line as wall Arms hanging down and gripping front edge of block Watching hands Head down, eyes look down Reaction – Descriptions Metaphors Movement sequence: Hips, head, legs & arms Pop, move out Back & neck extend forward, head aimed to water Power out Push back on block with hands simultaneously with rear foot drive Acceleration – Descriptions Metaphors Arms thrown forward, under and out Reach. Throw your arms to the other end of the pool. Explode with rear leg, then drive with front leg Explode, power Flight – Descriptions Metaphors Body parallel then angled to water surface to entry Out and down Head & spine in line, moving forward Like a plane Arms align head & torso – rigid core Like a spear, in streamline position Entry – Descriptions Metaphors Sequence of entry, arms, head, torso, hips, legs Like a hand going into a glove Head in neutral position, locked in arms at entry Straight as an arrow Feet together, toes pointed Like a rudder of a boat, hands will lead the way. Hands ‘steer’ streamlined body Page | 5. 2.2 ANALYZE PERFORMANCE – STARTS & TURNS © 2010 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org Analyze Performance - Starts & Turns Reference Guide TRACK START – Challenges, Root Causes & Fixes Preparation – Common Challenges Root Causes Fixes Unbalanced on block Feet might not be placed far enough Progression from side to blocks Eyes looking forward apart or may have straight knees Proper placement of feet with bent knees Reaction – Common Challenges Root Causes Fixes Have initiated movement upwards instead Have let go of the block and lifted Keep eyes directed downward (cue look at big toe) and of forward head upwards direct swimmer to push against the block with hands to being forward movement Acceleration – Common Challenges Root Causes Fixes Arms do not reach full extension May not have pushed hard enough Provide a visual cue on the bottom of pool to help with the legs to generate enough ‘point’ their hands/arms in the right direction force and fallen in too soon Flight – Common Challenges Root Causes Fixes Knees bent and legs not higher than hips or Not enough force generated from Various jumping exercises on land & side of pool first one leg stays higher than other, not together the legs, or one leg pushes harder Then try holding a soft noodle for them to dive over as a than the other leg guide Entry – Common Challenges Root Causes Fixes Body not on proper angle (too flat) Not enough force off block (legs) Provide visual cue of where you want the swimmers Head up and hands may be apart Looking up not down, hands not in entry point to be and remind of locked hand position locked streamline position Page | 5.2.3 ANALYZEANALYZE PERFORMANCE – STARTS & TURNS © 2010 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org Analyze Performance - Starts & Turns Reference Guide GRAB STARTS – Descriptions & Metaphors Preparation – Descriptions Metaphors Both feet forward with toes curled over edge of block, Snap. Grip the block with toes like an eagle grabbing shoulder width apart the branch of a tree. Fingers grasp block between toes Fold down. Head down, butt up. Look between your Head down and eyes looking back legs. Knees slightly bent Reaction – Descriptions Metaphors Arm/back muscle flexion & draw hips forward Crackle Legs flex and contribute to drive moving centre of Move out mass forward Movement sequence: Torso, arms, legs Acceleration – Descriptions Metaphors Throw arms forward after tension & flexion Pop, explode Streamline with head hidden by arms Squeeze Arms and head in line with body to direct all forces in linear direction Flight - Descriptions Metaphors Body parallel then angled to water surface to entry Jump Head and spine in line, moving forward Like a plane Arms align head & torso – rigid core Like a spear Entry - Descriptions Metaphors Sequence of entry, arms, head, torso, hips, legs Dive into hole Head in neutral position, locked in arms at entry Poke a hole in the water with fingertips then slide Feet together, toes pointed body through Hands direct streamline Straight as an arrow Like a rudder of a boat, hands will lead the way. Page | 5. 3.2 ANALYZE PERFORMANCE – STARTS & TURNS © 2010 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org Analyze Performance - Starts & Turns Reference Guide GRAB START – Challenges, Root Causes & Fixes Preparation – Common Challenges Root Causes Fixes Unbalanced on block Feet might not be placed far Proper placement of feet with bent knees Eyes looking forward enough apart or may have locked No slip grip, cuing of foot placement at shoulder width knees/straight legs apart Progress from side of pool to starting block Reaction – Common Challenges Root Causes Fixes Have initiated movement upwards instead of Have let go of the block and lifted Keep eyes directed downward and direct swimmer to forward head upwards push against the block with hands to being forward movement Acceleration – Common Challenges Root Causes Fixes Arms do not reach full extension May not have pushed hard enough Provide a visual cue on the bottom of pool to help with the legs to generate enough ‘point’ their hands/arms in the right direction force and fallen in too soon Flight – Common Challenges Root Causes Fixes Knees bent and legs not higher than hips Not enough force generated from Various jumping exercises on land & side of pool first the legs Then try holding a soft noodle for them to dive over as a guide Entry – Common Challenges Root Causes Fixes Body not on proper angle (too flat) Not enough force off block (legs) Provide visual cue of where you want the swimmers Head up and hands may be apart Looking up not down, hands not in entry point to be and remind of locked hand position locked streamline position Page | 5.3.3 ANALYZEANALYZE PERFORMANCE – STARTS & TURNS © 2010 Swimming Canada – www.swimming.ca NCCP Swimming Info – www.nccpswimming.org Analyze Performance - Starts & Turns Reference Guide BUTTERFLY TURNS – Descriptions & Metaphors Approach - Descriptions Metaphors Stretched out, straight arms, not locked Long, tall Eyes down Hide your head Hips at surface Bum up! Simultaneous two-hand touch “T T” Touch together! Turn - Descriptions Metaphors Knees & feet slide under stomach as Slide along a shallow imaginary glass bottom one hand leaves wall, elbow pulls straight back